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Jump rope

Jump rope · Quick feet 30/15

Coordination, agility and footwork changes.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Warm-up

4 rounds · 30 s work · 15 s rest

  1. Basic bounceLow jumps, relaxed wrists.
  2. Boxer stepShift your weight from foot to foot.
  3. Side jumpsMove just a few centimetres.
  4. Basic bouncePick up the pace a little.

Footwork

4 rounds · 30 s work · 15 s rest

  1. Skier stepFeet together, side to side.
  2. Bell stepAlternate front and back.
  3. Fast boxer stepLight and steady, relaxed shoulders.
  4. High kneesActive knees, soft landings.

Combo

4 rounds · 30 s work · 15 s rest

  1. Basic + skierFour basics and four side to side.
  2. Boxer + bellSwitch every four jumps.
  3. High kneesFast but always controlled.
  4. FreestyleMix your favourite steps.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Jump rope workouts

Jump rope · 11 min 40 sJump rope · Flow 40/20Technique, rhythm and relaxed flow.Jump rope · 9 min 45 sJump rope · Endurance 45/15A progressive session to hold the pace without losing form.Jump rope · 3 min 50 sJump rope · TabataEight 20-second all-out rounds with the rope.

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